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SWOD Modified Conjugate Week 7 Day 2 (22 min max)
A.) EMOM 12 min: 2 Wide Stance Box Back Squats @ 70%
B1.) Pendlay Rows 3×10
B2.) Unsupported Single Arm Rows 3×20 (use KB or DB)
WOD
8 Rounds:
30 Sec Max DB Thruster (40/30)
15 Sec Rest
30 Sec FLR on Rings
15 Sec Rest
Score=Total Reps of Thursters
Coaches note: *If needed, start 1/2 the class 45 seconds later, sharing DBs/Rings should work for larger classes